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MONDAY
A1) Back Squat
1×5 @ 50%
1×5 @ 60%
1×5 @ 70%
3×5 @ 80%
*Base percentages off 5RM
* 15 min CAP
A2) EVERY 2 MIN x 5 SETS with a single KB, building
8 KB Deadlifts
8 KB Horn Cleans
8 KB Goblet Thrusters
B) 10 ROUNDS (0:20 ON / 0:10 OFF)
SA Alt DB Push Press
Alt DB Goblet Lunges
Cal Bike
Rest

TUESDAY
A1) Push Press
1×5 @ 50%
1×5 @ 60%
1×5 @ 70%
3×5 @ 80%
*Base percentages off 5RM
* 15 min CAP
A2) 3-4 SETS
5 SA DB/KB Push Press + 5 SA DB/KB Push Jerks, each
5 Tempo Pull Ups / Jumping Pull Up with Slow Eccentric
0:20 Hanging L Hold / Bent Leg L Hold
B) AMRAP x 12 MINUTES
4-6-8-10 and so on…
KB/DB Snatches (split reps between both hands. For example, set of 4 would be 2R/2L)
Hand Release Push-Ups
Abmat Sit Ups
C) Cash Out

WEDNESDAY
A) Skill Review: Strict HSPU / HS Hold & Rope Climbs / Variations
B) Surprise Workout

Olympic Weightlifting
Snatch Pull 3×4
Snatch w/o Contact 3×4
Snatch 4×3

THURSDAY
A1) Deadlift
1×5 @ 50%
1×5 @ 60%
1×5 @ 70%
3×5 @ 80%
*Base percentages off 5RM
* 15 min CAP
A2) 4-5 SETS
10 DB/KB Suitcase Deadlifts
5-8 Parallette Shoot Throughs
30 Hollow Rocks
– Rest 1:00
B) 6 ROUNDS
Shuttle Run
10 Toes to Bar
5 Hang Power Cleans + Push Press / DB HPC + PP / Double KB Cleans + PP

FRIDAY
Surprise Workout

SATURDAY
Surprise Workout